1. I don't smoke anymore.
2. Please don't offer me cigarettes.
3. No!
4. Use Nicotine Replacement Products
   1. Keep NRT handy
   2. Use enough NRT
   3. Get further prescriptions in plenty of time
5. Reaffirm Reasons for Quitting - I'll...
   1. have better health
   2. feel fitter
   3. smell better
   4. have more money
   5. be in control
   6. feel more relaxed
6. Minimise Weight Gain
   1. Have healthy low-fat snacks to hand
   2. Eat more fruit and vegatables
   3. Drink more water
   4. Be more active
7. Think of yourself as a non smoker
   1. Practise saying -
   2. Topic
   3. Topic
   4. Tell yourself - 'I don't smoke'
8. Pre-plan Distractions
   1. Topic
   2. Do a word search, crossword puzzle or sudoku
   3. Do knitting, crochet or other crafts
   4. Go and see a film, or hire a DVD
   5. Write to, or email an old friend
9. After meals
   1. Sugar free sweets
   2. Do the washing up
   3. Drink a glass of water
   4. Get up from the table straight away
   5. Clean your teeth (buy a new toothbrush)
10. Change Routines
    1. Change your usual drink
11. Exercise
    1. Exercise with a friend
    2. Choose exercises that you enjoy
    3. If you drive, park further from your destination
    4. Use a pedometer
12. Struggling?
    1. Have a break
    2. Take some deep breaths
    3. Talk to a friend
    4. Call your advisor
    5. Call the stop smoking service